From meal plans to workouts, all in one place!
You're here for one reason and one reason only, gaining mass! Well, you're in luck as you'll find everything you need to know right here!
I created this page after starting my own weight gain jorney, with the hope of helping the skinny guys like me who, not only struggled to gain weight but also struggled finding the information they need to help start them on there own journey!
Keeping at it!
The biggest mistake people make, is they don't treat this as a new part of their daily routine! You mind find it easy in the beginning, but when you hit that caloric surplus the calories won't be so easy to consume. You need to ensure that this structure with your calorie consumption is the new normal, just as most people set there morning alarm for the same time everyday, take the same route for work everyday, and generally have a routine they stick to, this journey won't work if you don't take it seriously!
Getting into a caloric surplus!
There is only one way to gain weight, and that is to get into a caloric surplus! Depending on your height and build, your body needs a certain amount of calories to either lose, maintain or gain weight. There are plenty of calorie calculators online that can help you find how many calories you need to consume daily in order to gain weight.
Generally the daily recommended calorie intake for a man is roughly 2,500 kcal, and 2,000 kcal for a woman.
Unfortunately, I also struggle to gain weight! After hours and hours of research online I've finally found the tricks that have helped me over the last year to gain the weight I wanted, to the point where I'm confident enough to take my shirt off in public and feel like I'm being stared at for the right reasons!
Hands down one of the best ways to help you gain mass is to create a meal plan, it all calories! You have to put more in than you burn off, think of it like a car, except the car gets bigger if you overfill the fuel tank everyday. Not the greatest example but I'm sure you get it.
Meals for the mighty!
Planning your meals
As I can only comment about my own weight gain journey, you can use it as a template to structure your own meal plan to help gain those calories!
My daily calorie goal to ensure I was gaining weight was 3,500 kcal (which was so hard at the beginning) so I had to break that down through the day to give myself a fighting chance!
- Breakfast - 7am (750 kcal)
- Mid-morning snack - 10am (350 kcal)
- Lunch - 1pm (850 kcal)
- Mid-afternoon snack - 4pm (350 kcal)
- Dinner - 6:30pm (850 kcal)
- Evening snack - 9pm (350 kcal)
Total calories: 3500 kcal
The dietary requirements!
Your calorie intake should be split into the 3 macros, protein, carbohydrates and fats! Ideally 50% carbohydrates, 30% protien, and 20% fat is the recommended dietary requirements for a health diet.
How you choose to consume these calories is completely your choice, however, take a few days off from hitting those calories and it's all for nothing, dedication is your only option here.
Liquid calories is one of the easiest forms of calories to consume, that being said, a blender is going to be one of your best investments if you're serious about weight gain, being able to take over 1000 kcal in a bottle with you when you're out on the go, is definitely gonna improve your chances at gaining mass!